Forte StrengthSystems

Resource vault

All things bench

Chest, lat and thoracic mobility for a stronger arch and a cleaner bar path, then rotator cuff and upper back work so the press is supported.

These are links and examples handpicked by our coaching staff. Every demonstration has been tested by us and by our current athletes.

If you have a recommendation, or you don't see a solution to something you're struggling with, DM us personally and we'll sort it out that way.

Mobilization

Open up the joints and soft tissue you're about to load, before you put any weight on them.

  • PVC Shoulder Dislocates

    1 × 10–12 passovers

    Opens up the chest and gets the shoulders loose through flexion, abduction and external rotation.

    Watch PVC Shoulder Dislocates

  • T-Spine Extension Foam Rolling

    40–60 sec in position

    Thoracic extension supported by a foam roller, to promote a stronger arch during the bench press by mobilizing beforehand.

    Watch T-Spine Extension Foam Rolling

  • Overhead Lat Stretch

    2 × 10 sec each arm

    Loosens the lats while challenging overhead mobility. Loose lats mean a better bar path and better scapular movement on the bench press.

    Watch Overhead Lat Stretch

  • Simple Chest Stretch

    2 × 15 sec each arm

    Old reliable — but add a dynamic pulse, we don't want it completely static. Grab a wall or doorway and pull away to open up; grab higher on the wall to stretch out the pec minor.

Extra dynamic stretches to incorporate

  • Cross-body in and out chest stretch
  • Scapular wall slide
  • Cross-body shoulder stretch hold
  • Elbow on wall triceps stretch
  • Sleeper stretch

Activation

Drive blood into the muscles that do the work, and rehearse the pattern before the bar gets heavy.

  • TRX "W" Raise

    2 × 10 reps

    Forces blood into the rotator cuffs and rhomboids, along with the rear delt and upper back stabilizers. RELAX THE TRAPS — focus on the rotators with your arms in a W position.

    Watch TRX "W" Raise

  • TRX "Y" Raise

    1 × 12 reps

    Warms up the lower traps and hits the rear delts directly without much rotator involvement. Eliminate all bicep use — this is strictly blood flow to the upper back.

    Watch TRX "Y" Raise

  • Banded External Rotations

    1 × 10–12 each arm

    Resistance work that warms the rotator cuffs directly. Can also be done with small weighted plates (2.5–5 lb) or light dumbbells.

    Watch Banded External Rotations

  • Single-Arm Overhead Tricep Extensions with a Plate

    1 × 12 each arm

    Take a 5–10 lb plate, put your arm above and behind your head with the elbow at 90 degrees, and fire up quickly using the tricep.

    Watch Single-Arm Overhead Tricep Extensions with a Plate

Notable activation warm-ups

  • Pec deck, 1 × 15 (light, blood flow focused)
  • Single-arm tricep cable pushdowns, 1 × 12 each arm
  • Incline or regular push-ups, 1 × 20
  • DB rear delt raises, 1 × 12

Coaching

Turn your numbers into a plan

Your TDEE is the starting point. Work one-on-one with Head Coach Tyler Montano to build your training and nutrition around your goals.

Competitive powerlifter · Certified personal trainer · 4+ years of coaching and competition experience.

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An elite powerlifting team

World records
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11×
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Based in Orlando, FL, with lifters across 12 states, the UK, Romania, Canada and the Middle East.